The 12-3-30 workout is currently at the top of the radar when looking for quick fixes for the best weight loss.
Popularized by the 24-year-old YouTuber, it involves walking at three miles per hour for 30 minutes on a treadmill that has been adjusted to a 12 percent incline. Basically, it increases the challenge of exercising the lower half of your limbs, which are responsible for increasing your basal metabolic rate (BMR), or the number of calories you burn as your body performs basic functions. This calibrated challenge increases circulation and gets your heart rate up. This will ensure you burn calories optimally and give you better performance in less time.
WHAT ARE THE PROS?
Beginner-friendly: The 12-3-30 program can be performed by people of all fitness levels, including beginners. It’s a low-impact exercise with a moderate walking pace and incline, so it reduces the chance of injury for anyone with joint problems or those who may not be very fit.
Key Components of the 12-3-30 Method:
Incline (12%): The steep incline is a crucial element of the 12-3-30 method. Walking uphill engages various muscle groups, including the glutes, hamstrings, and calves, leading to increased calorie expenditure and fat burn. The 12% incline adds a significant challenge to the workout, making it more effective than traditional flat-surface walking.
Speed (3 mph): The chosen speed of 3 miles per hour strikes a balance between intensity and sustainability. It allows individuals of varying fitness levels to participate while ensuring that the heart rate stays within the optimal fat-burning zone. The moderate pace also minimizes impact on joints, making the 12-3-30 method accessible to a wide range of individuals.
Duration (30 minutes): The 30-minute timeframe is based on the idea of achieving a balance between effectiveness and practicality. This duration is manageable for most people, making it easier to incorporate into daily routines. Consistency is key, and the 30-minute timeframe encourages regular participation, which is crucial for long-term success.
Benefits of the 12-3-30 Method:
Efficient Fat Burning: The combination of the 12% incline and 3 mph speed creates a workout environment conducive to fat burning. The elevated heart rate and engagement of various muscle groups contribute to increased calorie expenditure during and after the workout.
Accessibility: The 12-3-30 method is accessible to individuals of different fitness levels. Beginners can start at a lower incline or speed and gradually progress as they build stamina and strength. The simplicity of the workout makes it appealing to those who may be intimidated by more complex exercise routines.
Time-Efficient: With only 30 minutes required, the 12-3-30 method is time-efficient, making it suitable for those with busy schedules. This convenience increases the likelihood of adherence to the workout regimen, a critical factor in achieving and maintaining weight loss goals.
Low-Impact Option: Unlike high-impact exercises, the 12-3-30 method is a low-impact option that reduces stress on joints and muscles. This makes it suitable for individuals with joint issues or those who are recovering from injuries.
Calorie Burn: Reaching three miles per hour on a 12 percent incline can burn a significant amount of calories. For this reason, the 12-3-30 workout is a desirable choice for people who want to control their weight or strengthen their heart.
WHAT SHOULD HE BE AWARE OF?
People need to be a little careful. People with fluctuating or high blood pressure should avoid this routine and opt for a form of exercise outside. You also need to warm up before getting on the treadmill. So start stretching, warming up, bouncing on the floor before you start your 12-3-30 workout. Before you get on the treadmill, I would recommend a gentle walk and jogging. Then follow this up by twisting, bending to the sides, and alternating forward and backward bends. Then sit on the floor and gently touch your toes one at a time or both together. You can reorient your body by complementing it with Shavasana.
This exercise primarily targets the lower body, especially the muscles involved in walking, and has minimal upper body involvement. So without variation or other elements, it can feel monotonous to participants, which can affect their motivation to stick with the program in the long run.
WHO SHOULD HAVE DONE IT?
The suitability of the 12-3-30 workout depends on individual fitness goals, preferences and desire for variety in the exercise program. As with any fitness program, it is advisable to consult a health care professional or fitness professional before starting a new regimen, especially for individuals with pre-existing health conditions or concerns. Also, no routine is a magic weight loss pill. Alternate it with other strength and movement training for best results.
Conclusion:
The 12-3-30 method has emerged as a popular and effective weight loss workout due to its simplicity, accessibility, and efficiency. By incorporating a steep incline, moderate speed, and manageable duration, this method maximizes fat burn while accommodating individuals of varying fitness levels. As with any fitness program, it’s crucial to consult with a healthcare professional before starting a new exercise routine. However, for many, the 12-3-30 method offers a practical and achievable solution to reaching their weight loss and fitness goals.
